Surviving and thriving in a stressful workplace

As I travel about the country, I am often asked about strategies to persevere in a less-than-ideal workplace and, in some cases, survive a toxic work environment. Some individuals, compelled to stay in a workplace that lacks civility and esprit de corps, report feeling “stuck.” Others describe being place-bound—either by choice or circumstance—for a variety of reasons. Some, close to retirement, want to finish out their tenure with benefits intact. Others, with small children, are reluctant to make moves that require a change of school or neighborhood. Still others may be place-bound because of a spouse’s employment; and then there are those who love where they live and have no desire to relocate.

Reasons for staying in a less-than-desirable situation vary, and, if you find yourself in that position, you need to consider strategies that will help you cope—maybe even thrive. My most important piece of advice is to be a change agent, and take a leadership role in transforming the culture of your organization. I refer you to Chapter 11 of my book Creating & Sustaining Civility in Nursing Education for a comprehensive, evidence-based pathway to foster organizational change.

When you can't stop the world and get off, hang on for dear life and enjoy the ride! Yours Truly on a zip line in Costa Rica.

If you have made efforts to transform your workplace, and your attempts have failed or fallen short, you may be looking for ways to survive a stressful work environment. The following strategies are based on the assumption that your efforts have produced minimal or marginal results. So, if you are working in a situation that is undesirable but you are unwilling to leave, perhaps for one of the reasons mentioned above, consider these strategies:

1. Live your best life! Enjoy your personal life, and surround yourself with people you love and those who love you back. Develop a circle of support with colleagues and friends to share ideas and ways to bring joy to your workplace. Connect, encourage one another, and spend quality time engaged in positive activities.

2. Expand your professional network outside your workplace. Volunteer for exciting projects, new initiatives, or assignments associated with professional organizations. Associate with people who respect you and build your confidence. Join a “think tank,” and be part of something bigger than yourself.

3. Post positive quotes and inspirational messages around your workspace. Use them to inspire and remind you of family and friends who think you’re a rock star!

4. Always do your best. Stay professional, and behave civilly and with integrity. Despite how you might be treated, always take the high road. Imagine that your interactions are being filmed and may be uploaded on YouTube later that day. How do you want to appear in your video? With poise and aplomb? Or showing disrespectful exchanges and making negative comments?

5. Do small deeds of kindness. There will always be some people we get along with better than others but, in the long run, showing kindness can go a long way toward keeping work relationships civil. Just taking the time to thank someone and acknowledge their work can improve morale. Acknowledge your colleagues’ achievements and contributions.

6. Avoid “water-cooler gossip.” Have a verbal strategy at the ready when gossip occurs. For example, if someone is gossiping about Sam, another colleague, you might say, “That’s not my experience with Sam; perhaps this information was taken out of context. I suggest you talk directly with Sam.”

7. Take good care of yourself. Make your physical and mental health a priority. Exercise, enjoy the outdoors, dance, read, hang out with your pets, or start a new hobby. Take breaks during your workday; go for a walk, stretch and deep breathe, or find another work venue. Perhaps there is a coffee shop nearby where you can set up your laptop and work while enjoying your favorite beverage and snack. Better yet, consider working from home at least one day per week.

8. Maintain a healthy distance from colleagues who bring you down. Consider communicating by telephone or email. Perhaps you can meet by conference call or through an online meeting site. At the same time, hang on tight to your principles, core values, and keep doing the daily habits that amplify their meaning.

9. Employ technology to assist you. To help good practices become habit, use an app to set reminders to get up, take a short walk, talk to coworkers—and breathe.

10. Keep a gratitude journal. Focusing on gratitude and appreciation for the people and things around us decreases stress and puts life into perspective. Devote a few minutes each day to reflect on the blessings in your life. Jot down your thoughts in a journal; if you wish, share them with a trusted friend or family member. Expressing gratitude may be one of the most effective strategies there is for achieving and maintaining emotional health and leading a contented life.

11. Talk with someone. When stress or worries start to build, talk with a trusted friend or counseling professional. You may also consider speaking with a representative of your employee assistance program. If you perceive your situation as serious, you may also wish to consult with a representative of the human resources department in your organization.

12. Be strategic. If you are considering leaving the organization, make a plan and don’t act irrationally—or too soon. Communicate your plan to one or more trusted mentors. Share it with your family or friends, and vet your plan using a decision-making model.

While we may be deeply passionate about our work and professional life—I certainly am—it's important that we always remember that work is what we do; it does not completely define our personhood and who we are. I am buoyed by the words of an amazing mentor who reminded me and the rest of our mental-health crew that, ultimately, it’s the 3Rs in life that really matter: relationships, relationships, relationships. Words to live by. Now, go out and live your best life!

For Reflections on Nursing Leadership (RNL), published by the Honor Society of Nursing, Sigma Theta Tau International. Comments will be moderated. Those that promote products or services will not be posted.

10 strategies for a successful doctoral program

It’s summertime, and many nurse faculty members enrolled in doctoral programs are very busy. The lazy, hazy, crazy days of summer are not so lazy for those colleagues of ours who are immersed in graduate coursework and dissertation studies. Their diligence and enthusiasm prompt the subject of this post: How does one survive the rigors and demands of pursuing a doctoral degree? In response, I offer my top 10 strategies for a successful doctoral program experience.

First, I want to underscore that researching and writing a sound dissertation or scholarly project can be a daunting undertaking. It is a time-consuming, labor-intensive process that requires exploring and organizing evidence related to a body of knowledge, and arranging associated discussions and arguments into a coherent, readable document. The overall goal is to communicate your scientific discovery or practice application, demonstrating a capacity for critical and engaged thinking. This is commonly achieved by reading broadly and deeply, by analyzing and organizing a comprehensive and thoughtful discussion, and by posing a convincing argument for original ideas.

One of the most important aspects of the doctoral experience—and for me, one of the most joyful—is the student’s relationship with his or her primary adviser. For me, the pleasure and stimulation of scholarly collaboration has never been greater than with the professors on my dissertation committee. Being a member of a community of scholars engaged in meaningful discourse, deep questioning, argument, debate, and social discourse is an incredible high. I encourage all doctoral students to stay in close touch with their community of scholars, learn much, and enjoy the experience.

With Russell Joki, PhD, my dissertation adviser, at my 2006 graduation.

Here are those 10 strategies:

1. Determine your study topic early in your program, and stick to it as much as possible. Work smart and efficiently. Use classes in your program as much as you can to more fully develop your study area. For example, my dissertation topic was civility, so one of the papers I wrote for a course titled “Law and ethics in higher education” was about a case of suspected faculty incivility, in which a senior nursing student alleged that she was publicly and repeatedly demeaned about her obesity and for not conforming to the school image. The case was eventually argued before the U.S. Supreme Court (Russell v. Salve Regina College, 1986).

2. Once you establish your study design, diagram it. One of my committee members once said to me, “If you can’t draw it, you can’t explain it.” Use pictures, diagrams, concept maps, algorithms, or any other method that suits you. Then, write out a detailed narrative that explains your depiction. Share your illustration and associated narrative with anyone who will review it, and ask for input to improve it. Revisit and revise it often. Similarly, it’s helpful to make a strategic plan, logic model, or map of your study that includes a projected timeline and resources needed to achieve each item. Share your plan with your primary adviser and others who will help keep you accountable and on track. Set deadlines and keep them. Even if you have not completed a specific requirement, you will likely come close.

3. Visualize your goals! I used to visualize myself at graduation, surrounded by friends and family, being hooded with the most glorious and colorful hood imaginable. A bit silly perhaps, but it worked for me, especially during down times or when I felt discouraged. Visualization is a powerful tool; use it to the fullest!

4. Select an excellent committee, and don’t be afraid to redesign your committee or replace members, if necessary. This is your program and your study. Assert yourself, and speak confidently about what you need and expect.

5. Read, read some more, and keep on reading! When reviewing the literature, start with the “Dissertation Abstracts” database. Each published dissertation will have an updated and comprehensive “review of literature” (R of L). Use it to begin your own review. Read books, not just journal articles. Some of the greatest sentinel works are published in books. Constantly update your R of L. (You will have two reviews, one on your topic area and one on your research method.) When studying your topic, look for gaps in the literature, what still needs to be studied. What about the topic ignites your scholarly juices? How will you study your topic? Begin developing your research questions, and remember, your questions determine the design—not the other way around.

6. Set up a data management system—both hard copy and efile—that works for you, and constantly back up your computer files. Keep your hard-copy files in a safe, fireproof place. Save your work in efolders and three-ring binders that are clearly and precisely labeled. Don’t throw anything away, not even after you complete your dissertation, as you may want those resources for additional publications or presentations. Also, the Federal Wide Assurance Code of Federal Regulations requires that data files be kept securely for three years.

7. Consult experts and non-experts, and ask everyone who shows interest in your work for input and opinions. Don’t be afraid to ask the heavyweights in the field for opinions and advice. Stay connected to your committee members. Get feedback from people in other disciplines. Carry a calendar, always have your next meeting scheduled, and keep the meeting!

8. Write every day, even if it’s only a paragraph or two. Start anywhere in the writing process, and keep writing. Keep excellent editors close, and use their suggestions. Peer review is integral to great writing. Ten to 20 revisions of a piece are about average.

9. Put up a NO sign, or download an app on your smartphone that reads NO. Craft a short script to recite when someone asks you to take on a project or initiative. You may not always be able to say no, especially if the request is job or family-related, but be careful not to say yes just because you think you ought to or because the project interests you. You will have lots of time after your dissertation is completed to say yes. Practice phrases such as, “It sounds interesting, but I need to say no. Perhaps we can work together in the future, when I can give your request the time and energy it deserves.”

10. Maintain balance in your life. Find what gives you joy and, whatever it is, keep doing it. Graduate with yourself and your spirit intact. Celebrate along the way, and be kind to yourself. Give yourself permission to do what is needed to live your life. Stay plugged into your family, yourself, the people you love, and the people who love you back! A wise friend once told me, “The most important thing you will get out of your doctoral program is yourself.”

Reference:
Russell v. Salve Regina College, 649 F. Supp 391 (U.S. Supreme Court, 1986).


For Reflections on Nursing Leadership (RNL), published by the Honor Society of Nursing, Sigma Theta Tau International.